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                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=13" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">脑科学</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=14" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">认知</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
            </ul>
        </div>
        <div class="mod-nav__wrap-nav-side mod-nav__wrap-nav-side__adarea js-mod-category-side cates2">
            <ul class="mod-nav__side-list">
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=15" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">团队</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=16" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">领导力</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=17" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">职场关系</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=18" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">管理</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=19" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">教练技术</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=20" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">人才选拔</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
            </ul>
        </div>
        <div class="mod-nav__wrap-nav-side mod-nav__wrap-nav-side__adarea js-mod-category-side cates3">
            <ul class="mod-nav__side-list">
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=21" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">测量与诊断</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=22" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">伦理</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=23" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">原理与技术</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=24" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">行业发展</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
            </ul>
        </div>
        <div class="mod-nav__wrap-nav-side mod-nav__wrap-nav-side__adarea js-mod-category-side cates4">
            <ul class="mod-nav__side-list">
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=25" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">成功与失败</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=26" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">情绪管理</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=27" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">自我察觉</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
                        </div>
                    

                </li>
                <li class="mod-nav__side-li">
                    <h4 class="mod-nav__link-nav-second"><a href="/course/?cid=28" title="互联网产品" class="mod-nav__link-nav-second-link" target="_blank" report-tdw="action=click&amp;obj1=second_level&amp;obj2=2001" jump-start="title_second">自尊自信自爱</a></h4>
                    
                        <div class="mod-nav__wrap-nav-third">
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3001" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品策划" target="_blank">
                                    培训
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3002" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏策划" target="_blank">
                                    课程
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3003" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="产品运营" target="_blank">
                                    直播
                                    </a>
                            
                                <a href="/course/list?mt=1001&amp;st=2001&amp;tt=3004" class="mod-nav__link-nav-third mod-nav__wrap-nav-third_line" title="游戏运营" target="_blank">
                                    资料
                                    </a>
                            
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                                            失眠并不可怕，对它的错误认知才是无法克服的根源
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                                            本文内容整理于--王健老师逐字稿《CBT-I睡眠障碍认知行为治疗》

 

影响睡眠的因素有哪些？主要还是心理因素！

 

有一个例子，有一个患者去面试找工作，他敏感、疲劳、失眠。

 

后来工作找到了，一切都很顺利，可是他还是不能好好睡觉，他不明白一切都变好了，为什么失眠还是没有好。

 

这就是典型的慢性失眠患者对失眠的描述，就是这个失眠已经脱离了当初的那个失眠的原因了，变成了维持因素在起作用。

 

易感因素分三种，一种是生物因素，一种是社会因素，一种是心理因素。

 

生物因素指的是这个大脑网状结构长得不是特别好，容易出现高度觉醒的反应状态，他的睡眠系统一开始就不好，这种人他的父母家族中就有容易失眠的人；

 

心理因素呢，指的是有的人从小就养成过度思考，过于多虑，过度神经质的习惯，睡觉就不好。

 

还有一种社会因素，有的人工作生活的环境就不好，从事一些对睡眠不利的工作，这很容易让他失眠。

 

这三个易感因素，不管是生理的社会的还是心理的，本身就对他的睡眠有不利的影响。



还有一个是诱发因素，又分为生物诱发，心理诱发，和社会诱发因素。

生物的诱发因素，它是与躯体疾病有关导致身体上有一些疼痛，比如癌症患者，因为身体不好睡不好。

 

心理的诱发因素，是指这个人的精神疾病，精神分裂症，有什么创伤应激症等等，这些让他睡不好。

 

社会心理的诱发因素，是指他这段时间睡眠规律发生了改变，比如出国，比如加班，比如刚生了孩子要照顾孩子，这些就有可能让他产生了失眠。

 

至于维持因素，是CBT-i讲得最多，也是最关注的一个因素，指的是个体为了应对一些突发的失眠而采取的一些不良措施来应对失眠。

 

主要有两点：


	一是在床上的时间过多
	
	
	二是在卧房出现与睡眠无关的行为
	
 

这些都会使失眠进一步地加重，本来是短性的急性失眠，后来就变成了慢性的失眠了。

 

有些人为了把自己失眠的损失补回来，他就会过早上床，想通过提早入睡去补回来。

 

另一种是早上醒来不起床，他没睡好，想躺着把失眠补回来。还有一种是白天打瞌睡，想通过这个把睡眠补回来。

 

这几个因素，包括这些所谓的补偿策略，是不良的，反而会让你的失眠越来越加重。

 

所以有些人在卧室里总是做一些与睡眠无关的行为，他在床上躺着浮想联翩，第二天会出现不好的后果等等，这就出现条件反射的后果。

 

最开始的失眠是急性的，但是这些人做了不良的策略，就会产生在卧房中出现失眠加重的问题。

 



 

失眠这种状态是一个经典的条件反射，这种在床上的觉醒与床与那个环境产生了链接，这个链接成为了一个经典的条件反射，成了为慢性失眠最重要的原因。

 

失眠发病前是因为易感因素，而急性期就出现诱发因素，后期更多的是维持因素，慢性失眠就是一种条件反射。

 

CBT-i按照科学的策略来，效果杠杠的。

 

CBT-I的所有治疗最适合的患者是慢性失眠，最常用的方式，包括：刺激控制，睡眠控制，睡眠限制，睡眠卫生，睡眠放松训练，加上一个认知的治疗，还有一些光疗，生物反馈治疗等等。

 

所谓的刺激控制疗法被美国睡眠医疗协会认为是治疗慢性失眠的有效行为干预措施，这是因为这个干预方式作为单一疗法已被广泛验证。

 

治疗入睡困难，它认为是通过控制刺激与反应来治疗的疗法，重新将睡眠与床做一个连接。把慢性失眠的条件反射打破，重新建立一个新的接连，这是刺激控制疗法基本的原理。

 

刺激控制简单介绍一下就是，清醒的时候，限制呆在床上的时间。不管你睡的量有多少，要求你一定要有固定的睡眠时间，不管你几点睡的，到点了你就一定要起床。

 

典型的指令包括：

1、当感觉到了困倦的时候才入睡

2、除了性活动外不要在卧室里进行其他活动

3、醒来后过15分钟时离开卧室

4、再次有睡意时才能回到卧室

（第3与第4按需要可重复进行）

5、最后，不论睡眠量有多少，在七天内保持一个起床时间，为了防止患者的看时钟行为，会鼓励患者当感觉到睡醒或者体验到睡不着的烦恼的时候就立刻离开卧室。

 

这个刺激控制的禁忌有：刺激控制疗法对躁狂症，癫痫，异态睡眠症和伴有风险的患者应慎重运用。

 

再讲一个睡眠限制疗法，它需要患者在床上的时间与睡眠的时间要一致的。这些限制是为了加强床，卧室，就寝时间与快速而稳定的睡眠之间的联系。

 

睡觉限制疗法需要患者将接触床的时间限制至他们的平均总睡眠时间。为达到这一目的，治疗师帮助患者制定一个固定的觉醒时间治疗标准，限制时间不少于4.5小时。

 

 

还有一种非常重要的治疗方案，就是做睡眠的卫生教育。

 

很多人对睡眠不了解，我们人差不多拿出三分之一的时间来睡眠。

 

我们在睡眠中恢复免疫力，但是大多数人对失眠的生理卫生是不了解的，有必要对更多的失眠的患者进行生理卫生教育，这也是CBT-I的一部分。

 

跟睡眠限制跟刺激控制一起来做的，不是单一的疗法，什么时候起床，什么时候睡觉，如果晚上睡不着出现嗜睡的情况怎么办，等等。

 

认知疗法（CBT），我们刚才说了那个B行为，C是没有意义的观念困扰。做治疗的时候，不是简单的说教，而是重建，更多的是使用苏格底拉式的提问让患者去发现自己的错误。

 

然后想办法去让他们自己发现对失眠的负性的信念，发现了问题，去重新认知，去改变。

 

另外，放松训练也是CBT-i里面的一个重要的方法。这种方法可以帮助患者减轻肌肉或者神经的紧张，头痛，肌肉紧张的患者是最适用的。

 



 

还有一些疗法，比如睡眠压缩，非常像睡眠限制，但是又不完全一样。

 

睡眠限制是想办法知道来访者的睡眠能力，一次性就把来访者的睡觉的时间找出来，决定来访者什么时候睡。

 

但是这样做，对有的人不适合，那怎么办，就用睡眠压缩：就是逐渐地减少他的时间，以这种递进式的方式来减少，这叫睡眠的压缩。

 

这是一种柔和的方式，不至于使一些人接受不了，对轻中度的失眠患者有好处。

 

还有一些治疗，像生物反馈治疗，也是一种辅助性的手段，通过一种设备仪器让患者知道自己的生理状态，知道了这种状态，他就能自己来调整自己的状态，配合治疗。

 

CBT-i需要4-8周的时间，每次30-90分钟的治疗，最初的2-3次是个体化的治疗，以后可以做团体的治疗，最后还可以回到个体化的治疗。

 

CBT-i中最大的主体还是控制刺激和睡眠限制，一旦这些治疗被实施了，有了疗效，就递进，就是每次来增加睡眠的时间，第5次左右我们可以做认知疗法。

 

由王健老师录制的CBT-i课程已经上线天天心理网，戳此http://www.mypsy365.com/course/278 报名哦~

 

 

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                                            【直击课程】惊！长期顽固性失眠，其实都是自己一点一点培养起来的
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                                            5月5-7日，小编全程在CBT-i（睡眠障碍的认知行为治疗）工作坊听课。

 

在课程开始之前，小编受到朋友嘱托：“一定要好好听课，我家有个亲戚失眠好多年了...”小编满心忐忑，万一学完搞不定岂不是很丢脸（~囧~）

 

课程结束，内心大大地松了一口气，这个疗法真的是超级无敌巨简单哇，失眠的个案请来一打好吗？



 

接下来，小编就要开始抖课程干货了

 

 重点来咯，敲黑板 

 

在讲失眠之前，我们首先需要明确的是：睡眠是人的生物节律，是一个自然的进程，是不能够人为控制的。

 

但是，它虽是一种生理的功能，却很容易受各种因素的影响。比如说：心理疾病、身体病痛、工作压力等等，都会造成失眠。

 

其实短期的失眠（时间少于一个月），一般都是因为某种因素突然的刺激导致的，这种情况相对容易治愈。

 

咨询师面对这种患者，只需要找到导致失眠的因素进行处理即可，解决了那个诱发因素，失眠也就不治而愈了。

 

但是长期的失眠（时间超过一个月）就需要重视了，失眠的“蚕丝”会慢慢在患者的大脑形成牢固的网络，形成一种自动化反应。

 

这种患者很常见的一种情况是：在客厅看电视困得不行，一到卧室就清醒。这时，就到了CBT-i大展拳脚的时候了。

 

突然之间觉得有个好的睡眠好珍贵哦~

 



 

 

 失眠患者长啥样？ 

 

俗话说“知己知彼，百战不殆”。咨询/治疗过程也是如此，充分的了解来访者，然后一击即中，完美~

 

有30多年临床经验的王健老师，早已练就一双火眼金睛，对不同的患者，能迅速识别出他们问题的关键。

 

他说：不仅仅是失眠问题，其实大部分疾病，包括抑郁症、焦虑症等，刚开始时并不严重，但是因为患者缺乏足够的知识，往往急着逃离这个病，然后采取各种错误的应对策略，导致病情越来越重。

 

就像一个掉进沼泽的人，越是拼命的挣扎着想逃出来，越是往下陷的越快。

 

那么，失眠患者会采取的错误的策略有哪些呢？


	提前上床
	
	
	即使已经醒了，还躺在床上不起
	
	
	白天打盹
	
 

对，就是那批经常已经醒着还赖在床上的人。

 

他们总觉得自己睡眠不好，需要用更多的时间休息回来，却不知道这样做养成了不好的睡眠习惯，致使睡眠节律彻底紊乱，活活把自己“培养”成了顽固失眠患者。

 

唉，说你们什么好？

 



 

  如何治疗？ 

 

CBT-i用的方法就是改变维持失眠的因素，把床、卧室和就寝时间与困倦和睡觉反应重新联系起来。

 

咨询师要帮助患者做到这几点：


	当感觉到困倦时才躺上床
	
	
	除了睡眠和性活动外不要在卧室进行其他活动
	
	
	躺床上15分钟睡不着就离开床
	
	
	再次有睡意时才返回卧室
	
	
	一周内，保持一个固定的起床时间
	
 

是的，就是这样简单。

 

根据王健老师多年的实践经验，中国的大部分患者，只要能够做到躺床上15分钟睡不着就离开床，在2周后失眠情况就能够大大改善。

 



 

 睡眠健康知识大放送 

 










 


 

最后，还有个好消息要告诉大家：

由王健老师录制的CBT-i课程已上线天天心理网，现在可以报名占座哟~

戳此链接http://www.mypsy365.com/course/278报名

嗯，就酱，祝大家每天都能睡个好觉咯！

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